Keosawa's Powerlifting Log

[Keosawa]

Big Deficit Deadlift (5"+; bar's basically on the top of my foot)
135x3
135x1
225x1
275x1
315x1
365x1
405x1
455x1
480x1
505x1 (PR)

Paused Zercher Squats
Barx5
135x3
225x1
275x1
315x2
315x2
315x2

Pull-Throughs
136x20
147x20
147x20

Green Band Standing Ab Crunches
x35
x35

Power Shrugs (lol)
135x10
225x5
315x10
315x10
315x10

 

[Keosawa]

Reverse-Band Bench Press (130 lbs. at bottom, 85 lbs. at top)
Barx20
Barx20
135x10
225x5
275x1
315x1
345x1
370x5
370x5
370x7 (PR)
390x1
w/ two-board, paused
390x1
400x1
410x1
420x1
430x1 (PR)

Dumbbell Rows
125x12, 12
125x15, 15
125x20, 20

Rear Delt Flys
20x10
15x10

Klokov Press
Barx5
Barx3
95x1
115x1
135x1
150x1 (PR)
160x1 (PR)

One of the best pressing days I've ever had. I hit some really big benches, some really heavy rows, and have now done a bodyweight Klokov press.

 

[kotriz]

congrats dude!

 

[WitchCraft]

Nice! PRs all over the place.

 

[Keosawa]

Thanks guys!

DE Box Squats (w/ short mini-bands)
Barx3
Barx3
135x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

DE Conventional Deadlifts (w/ short mini-bands)
135x3
135x3
225x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Dimel Deadlifts (w/ short mini-bands)
135x30
135x30

Glute-Ham Raises
BWx10
+25x20
+25x20
+25x20

GHR Band Crunches (w/ blue band)
x25
x25
x25



Video will be up in about an hour--check back then.

 

[squatsquatsquat]

160x1 (PR)

have now done a bodyweight Klokov press.

Holy shit dude! That's no joke.

 

[eastNYgoon138]

Klokov Press
Barx5
Barx3
95x1
115x1
135x1
150x1 (PR)
160x1 (PR)

Klokov press hu? That's what the kids are calling it nowadays? I guess that's easier than "behind the neck snatch grip strict overhead press"

 

[Keosawa]

Holy shit dude! That's no joke.

lol, yeah--I like doing these. Next time I try a PR, I'll have to bring my camera.

 

[Keosawa]

Klokov press hu? That's what the kids are calling it nowadays? I guess that's easier than "behind the neck snatch grip strict overhead press"

My fellow 148 introduced me to them, and he called them Klokov presses, so I'm running with it. They're pretty cool--I recommend giving them a try, for kicks.

 

[gbg]

Klokov press hu? That's what the kids are calling it nowadays? I guess that's easier than "behind the neck snatch grip strict overhead press"

I feel old, I had no idea that's what they were calling them. Wish they would stop renaming shit, I have a bad memory as it is.

 

[Tankimus]

Roman, The Training of the Weightlifter

Saved for me for near-future reference. Tosa posted this originally on sherdog, so all credit, again, goes to him.

I'm from Livonia Michigan, mind blown!

 

[Keosawa]

If readers of my log would be willing to, please list whatever aches/pains/injuries you currently have, as well as how you're managing them. I know this is an odd request, but it'd be very helpful for me. And if you're 100% healthy, you can say that too.

 

[KnuckleSangwich]

If readers of my log would be willing to, please list whatever aches/pains/injuries you currently have, as well as how you're managing them. I know this is an odd request, but it'd be very helpful for me. And if you're 100% healthy, you can say that too.

Elbow/Knee tendonitis: Voodoo Bands, mobility work, golf ball, med roller

 

[Jake Pudenz]

I convinced you to get some Voodoo Bands, huh? Nice.

 

[squatsquatsquat]

Distal biceps tendinitis on my left arm.

- Elbow sleeve makes it worse because they bunch up in the crook of my elbow and irritate the tendon
- Haven't tried a voodoo band yet but I intend to
- Minimizing dairy and wheat in my diet seems to help with inflammation, generally speaking. Large doses of fish oil help as well
- Doing light work in elbow flexion (curls) gets blood flow to the area and always makes it feel much better
- Not 100% healthy but consistently around 80-90%. It was much worse a couple months ago.
- Have had this issue on and off for a little over a year now, and I think it is currently the best it's been

 

[Jake Pudenz]

For the record, I deal with a lot of knee pain and the Voodoo Bands take care of it completely. I have also successfully used the Voodoo Bands on many of my athletes for shoulders, hips, Achilles, elbows and knees.

 

[KnuckleSangwich]

I convinced you to get some Voodoo Bands, huh? Nice.

Actually should be coming in today or tomorrow. I will be using them immediately when I get them.

 

[Tosa]

If readers of my log would be willing to, please list whatever aches/pains/injuries you currently have, as well as how you're managing them. I know this is an odd request, but it'd be very helpful for me. And if you're 100% healthy, you can say that too.

Two guesses: Either you're thinking of writing some sort of aches and pains encyclopaedia, or you're trying to determine what a normal amount of achey-ness is.

Currently my right foot hurts, but that's just because I was stupid and ran 8k when I hadn't ran at all in the past several months. I'm was managing it by limiting how much walking I did, although it's mostly better now.

My lower back is feeling tight, probably from the last week's training. I'm managing it by having this week lighter (which was already planned), stretching, and probably band GMs and BW reverse hyper.

Although neither of these things are really a big issue.

 

[Keosawa]

Two guesses: Either you're thinking of writing some sort of aches and pains encyclopaedia, or you're trying to determine what a normal amount of achey-ness is.

Babyeater's having an issue with her hamstring and/or IT band, and I wanted to show her that most lifters regularly deal with minor physical ailments.

 

[moyy]

I'm actually 100% healthy right now. No aches or pains at all.

In the past the only ache I've had is shin splints from running 3x a week/jumping rope everyday/kicking in MT, solved this by cutting down on the running and replacing it with rowing/biking/swimming and by doing some plantarflexion exercises. Occasionally my lower back also tightened up, for which I stretched and foam rolled hips/hammies/lower back extensively as well as did the agile 8 and other mobility stuff.